IMPORTANCE OF SLEEP.doc

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IMPORTANCE OF SLEEPA recent survey found that more people are sleeping less than six hours a night, and sleepdifficulties visit 75% of us at least a few nights per week. A short-lived bout of insomnia is generallynothing to worry about. The bigger concern is chronic sleep loss, which can contribute to healthproblems such as weight gain, high blood pressure, and a decrease in the immune systems power,reports the Harvard Womens Health Watch.While more research is needed to explore the links between chronic sleep loss and health, its safeto say that sleep is too important to shortchange.

Sleep is a physical and mental resting state in which a person becomes relatively inactive andunaware of the environment. In essence, sleep is a partial detachment from the world, where mostexternal stimuli are blocked from the senses.Normal sleep is characterized by a general decrease in body temperature, blood pressure,breathing rate, and most other bodily functions. In contrast, the human brain never decreasesinactivity. Studies have shown that the brain is as active during sleep as it is when awake.Throughout an eight-hour sleep cycle, a normal adult alternates between two very different states,non-REM and REM (Rapid Eye Movement) sleep.What is the Sleep Cycle?Sleep is characterized by two distinct states, non-REM sleep and REM sleep. Non-REM and REMsleep alternate in 90- to 110-minute cycles. A normal sleep pattern has 4-5 cycles. The diagram

and descriptions below illustrate the architecture of sleep. This explains why the cycles of sleephave been compared to going up and down a stairway.The five-step sleep cycle repeats itself throughout a night of sleeping, much like a roller coaster. Asa person drifts off, Stage 1 begins. After a few minutes, the EEG detects sleep. It may takeanywhere from 30 40 minutes to cycle through Stage 2 through 4. Now, an individual backtracksthrough Stage 3, then Stage 2, and finally into REM sleep. This occurs 4 - 5 times per night.

The Harvard Womens Health Watch suggests six reasons to get enough sleep:1. Learning and memory: Sleep helps the brain commit new information to memory through a

process called memory consolidation. In studies, people whod slept after learning a task didbetter on tests later.

2. Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting theway our bodies process and store carbohydrates, and by altering levels of hormones thataffect our appetite.

3. Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. Theselapses may cause falls and mistakes such as medical errors, air traffic mishaps, and roadaccidents.

4. Mood: Sleep loss may result in irritability, impatience, inability to concentrate, andmoodiness. Too little sleep can also leave you too tired to do the things you like to do.

5. Cardiovascular health: Serious sleep disorders have been linked to hypertension, increasedstress hormone levels, and irregular heartbeat.

6. Disease: Sleep deprivation alters immune function, including the activity of the bodys killer

cells. Keeping up with sleep may also help fight cancer.
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IMPORTANCE OF YOGA

The true essence of Yoga revolves around elevating the life force or Kundalini at the base of thespine. It aims to achieve this through a series of physical and mental exercises. At the physicallevel, the methods comprise various yoga postures or asanas that aim to keep the body healthy.The mental techniques include breathing exercises or pranayama and meditation or dhyana todiscipline the mind.

The ultimate goal of yoga is, however, to help the individual to transcend the self and attainenlightenment. As the Bhagavad-Gita says, A person is said to have achieved yoga, the union withthe Self, when the perfectly disciplined mind gets freedom from all desires, and becomes absorbedin the Self alone.

Scientists today ascertain that the intrinsic organic health of a human being is of primeimportance along with the outer development of the body. This was realized thousands ofyears ago by the ancient Indian yogis. The practice of yoga has a substantial foundation in

science. Yogic asanas accelerate blood circulation in the body and Pranayama abates carbondioxide content ensuring sound health.

Importance Of Yoga

Yoga is not a religion; it is a way of living whose aim is a healthy mind in a healthy body.

Man is a physical, mental and spiritual being; yoga helps promote a balanced development of allthe three. Other forms of physical exercises, like aerobics, assure only physical well-being. Theyhave little to do with the development of the spiritual or astral body.

Yogic exercises recharge the body with cosmic energy This facilitatesAttainment of perfect equilibrium and harmony Promotes self- healing.

Removes negative blocks from the mind and toxins from the body

Enhances Personal power

Increases self-awareness

Helps in attention focus and concentration, especially important for children

Reduces stress and tension in the physical body by activating the parasympathetic nervous

systemThe aspirant feels rejuvenated and energized. Thus, Yoga bestows upon every aspirant the powersto control body and mind.

To maintain the purity of blood and elimination of toxins, both outer and inner cleanliness is

indispensable. Scientists prescribe sun-bath, steam-bath, shower-bath, air-bath and to this

the yogis include the nasal cleansing (neti), stomach wash (dhouti), the depuration of the alimentary

canal (basti), the purgation of the intestines, the bladder, and the sexual organs (vajroli).

Yoga exercises have a strengthening effect on the nervous system through its non-tiring physiological

activities that bring about poise of body and mind. Unlike the normal workouts that concentrate more

on the inflation of the muscles, Yoga takes care of every little part of the anatomy.

Yoga is much more than "a new-found ability to touch your toes."Asanas have an all-pervading effecton the physical and mental functioning of the body:

Physical - Through healing, strengthening, stretching and relaxing the skeletal, muscular,

digestive, cardio-vascular, glandular and nervous systems.


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Mental - Through the cultivation of a quite and a peaceful mind, alertness and concentration.

Spritual - By preparing for meditation.

LAUGHTER CLIUBLaughter yoga (Hasyayoga) is a practice involving prolonged voluntary laughter. Laughter yoga isbased on the belief that voluntary laughter provides the same physiological and psychologicalbenefits as spontaneous laughter. Laughter yoga is done in groups, with eye contact andplayfulness between participants. Forced laughter soon turns into real and contagious laughter.Laughter yoga does not involve humor or comedy.

Contents[show]

History [edit]

Laughter yoga was made popular as an exercise routine developed by Indian physician MadanKataria, who writes about the practice in his book Laugh For No Reason.[1]

In the mid-1990s Laughter Yoga was practiced in the early mornings, primarily by groups of oldermen in open parks. Later, a more formalized version was created and popularized as "Laughter

Clubs". Kataria's first Laughter Yoga Club began on 13 March 1995 inMumbai; beginning with fivepeople in a local public park, [citation needed] the concept has rapidly spread worldwide. As of 2011, thereare more than 8,000 Laughter Clubs in 65 countries. [citation needed] Each club has its own LaughCaptain and operates as an independent cell.Method [edit]

Laughter is easily stimulated in a group when combined with eye contact, 'childlike playfulness' andlaughter exercises. Fake laughter quickly becomes real. Laughter Yoga brings more oxygen to thebody and brain by incorporating yogic breathing which results in deep diaphragmatic breathing.[citation needed]

Anyone can laugh without needing to rely on humor, jokes or comedy. Laughter is initially simulatedas a physical exercise while maintaining eye contact with others in the group and promotingchildlike playfulness. In most cases this soon leads to real and contagious laughter. Laughter yogais the only technique that allows adults to achieve sustained hearty laughter without involvingcognitive thought. It bypasses the intellectual systems that normally act as a brake on naturallaughter.Laughter yoga sessions start with gentle warm-up techniques which include stretching, chanting,clapping and body movement. These help break down inhibitions and develop feelings of 'childlikeplayfulness'. Breathing exercises are used to prepare the lungs for laughter, followed by a series oflaughter exercises that combine the method of acting and visualization techniques withplayfulness. These exercises, when combined with the strong social dynamics of group behavior,lead to prolonged and hearty unconditional laughter. Laughter exercises are interspersed withbreathing exercises.[2] Twenty minutes of laughter is sufficient to develop full physiological benefits.

A Laughter Yoga session may finish with "Laughter Meditation." This is a session of unstructuredlaughter whereby participants sit or lie down and allow natural laughter to flow from within like afountain. This is a powerful experience that often leads to a healthy emotional catharsis and also afeeling of release and joyfulness that can last for days. This can be followed by guided relaxationexercises.

IMPORTANCE OF SPORTS AND HEALTHAlthough research interest on physical activity and health dates back to the 1950s, thebreakthrough in the scientific evidence on health benefits of physical activity largely tookplace during the 1980s and 1990s. There is an overwhelming amount of scientific evidence

on the positive effects of sport and physical activity as part of a healthy lifestyle. Thepositive, direct effects of engaging in regular physical activity are particularly apparent inthe prevention of several chronic diseases, including: cardiovascular disease, diabetes,cancer, hypertension, obesity, depression and osteoporosis.
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The Report from the United Nations Inter-Agency Task Force on Sport for Development and Peacestates that young people can benefit from physical activity as it contributes to developing healthybones, efficient heart and lung function as well as improved motor skills and cognitive function.Physical activity can help to prevent hip fractures among women and reduce the effects ofosteoporosis. Remaining physically active can enhance functional capacity among older people,and can help to maintain quality of life and independence.Physical activity and psychosocial healthThe WHO has estimated that one in four patients visiting a health service has at least one mental,

neurological or behavioural disorder, but most of these disorders are neither diagnosed nortreated. A number of studies have shown thatexercise may play a therapeutic role inaddressing a number of psychological disorders. Studies also show that exercise has apositive influence on depression. Physical self-worth and physical self-perception, including bodyimage, has been linked to improved self-esteem. The evidence relating to health benefits ofphysical activity predominantly focuses on intra-personal factors such as physiological, cognitiveand affective benefits, however, that does not exclude the social and inter-personal benefits ofsport and physical activity which can also produce positive health effects in individuals andcommunities.Sport and Physical Activity as part of a Healthy Lifestyle

A number of factors influence the way in which sport and physical activity impacts on health in

different populations. Sport and physical activity in itself may not directly lead to benefits but, incombination with other factors, can promote healthy lifestyles. There is evidence to suggest thatchanges in the environment can have a significant impact on opportunities for participation and inaddition, the conditions under which the activity is taking place can heavily impact on healthoutcomes. Elements that may be determinants on health include nutrition, intensity and type ofphysical activity, appropriate footwear and clothing, climate, injury, stress levels and sleeppatterns.

Sport and physical activity can make a substantial contribution to the well-being of peoplein developing countries. Exercise, physical activity and sport have long been used inthetreatment and rehabilitation of communicable and non-communicable diseases. Physical

activity for individuals is a strong means for the prevention of diseases and for nations is a cost-effective method to improve public health across populations.

NATURE MEDICINES

Nature Medicine is a monthly peer-reviewedmedical journal publishing research articles, reviews,

news and commentaries in the biomedical area, including both basic research and early-phase

clinical research covering all aspects ofmedicine. The journal seeks to publish research papers

that "demonstrate novel insight into disease processes, with direct evidence of the physiologicalrelevance of the results".[1]

The journal was established in 1995 and is published by the Nature Publishing Group. As with

otherNature journals, there is no external editorial board, with editorial decisions being made by an

in-house team, although peer reviewby external expert referees forms a part of the review

process.

Its 2011 impact factorwas 22.462, making it the highest-cited research journal in preclinical

medicine.[2]

HERBAL MEDICINESHerbal medicine is included under, and is a significant component of, alternative medicine. It is apopular substitute to traditional medicine for the prevention and treatment of various ailments. It is
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also known as phytotherapy, herbalism, botanical medicine, and medical herbalism. A basicsystem of herbal medicine includes Ayurvedic herbalism, traditional Chinese herbalism, andWestern herbalism. Various herbs are known for having amazing medicinal properties. Herbalmedicine is one of the oldest forms of medicine used for the treatment of physical as well aspsychological maladies and for the purpose of general health care. Herbalism has been practicedfor centuries to cure a number of illnesses. Nature has endowed us with a huge number and varietyof herbs that have amazing medicinal properties, and they are used to prepare herbal medicines.Several herbs consist of powerful ingredients, which are nothing but chemical compounds

occurring in nature, which can be harnessed to correct a lot of physiological imbalances that lead tohealth complications. Such medicines can be taken in the form of tablets, liquid or powderedextracts, teas, essential oils, or ointments.

Positives of Herbal Medicine

Herbal medicines and health remedies have a lot of benefits, the greatest being that it does notinterfere with the body's natural healing process. Enumerated below are the various prominentadvantages of going herbal to treat ailments that may range from something as simple as commoncold to something as considerably complex as diabetes or cancer.

Natural HealingAs mentioned before, herbal medicine doesn't obstruct the body's self-healing abilities in any way.On the contrary, they enhance the biological healing machinery so that the recovery process getsaccelerated and the body is able to maintain an ideal internal environment that is crucial for suchrecovery. A lot of herbs work by stimulating various glands so that appropriate hormones areactivated. These hormones carry the distress signal to the relevant parts of the physiology to eitherinduce or inhibit certain biological processes in order for the healing process to take place.

Continued BenefitsA lot of herbal remedies come with special instructions about diet, rest, and exercises that enhancethe potency of the herb by preparing the body in such a way that it responds to the treatment in the

most effective and desirable way. These dietary and lifestyle changes ultimately help the patient bygetting their bodies into a healthy rhythm. When these changes become a habit and are followedeven after recovery from the ailment, chances of future occurrences of the same malady aregreatly reduced.

Better ImmunityOwing to their tendency of enhancing the body's natural healing process and correcting bad habitsthat lead to ill-health, herbs contribute towards strengthening the immune system. This, in turn,fortifies the body's natural defenses against pathogens that are responsible for primary as well assecondary infection.

Metabolism and NutritionA stronger immune system and a holistically regulated diet and lifestyle leads to improvedmetabolism, which in turn leads to better absorption of nutrition from one's diet. That is why mostherbal treatment regimes forbid, or at least limit, the intake of junk food and food that is too oily orcontains stimulants such as caffeine. The reason is twofold - junk food doesn't give the body therequired quantity or variety of nutrition and stimulants interfere with the function of the medication.In essence, lack of proper nutrition gets in the way of the treatment's focus towards strengtheningthe biological defenses and by interfering with the action of the medicinal herbs, stimulants diminishthe efficacy of the treatment. Hence, both are either limited or eliminated from the diet, leading todiminish one's psychological dependence on nutritionally deprived "comfort food".


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IMPORTANCE OF SLEEP.doc